How to get the most from physical activity to all ages and all levels, from the right nutrition to good practices

This is The perfect moment To encourage physical activity and study its own custom programwith good practices and right diet.

To start

If up to today Physical activity was not part of the daily routineis important start slowly. So Everything contributes to increasing the metabolism And the cardiovascular ability: get out of bus and metro two stops first to walk more, systematically choose the stairs instead of the lift, take the dog more often and for longer periods, prefer the bicycle to the car. An excellent exercise for beginners And work sitting on fitball (the large ball used in the gym) instead of in the chair, because to maintain balance it is necessary to take a correct posture.

March

The Good Brigade

If so far physical activity was not constant And there were no desired results, The cheapest and most safe solution to get on the track and above all tone the legs, it is Power WalkingMeaning what The fast walk. The ideal is to program A session of at least forty minutes, three or four times a week, for more than 5 km, with a supported pace. It is fundamental the right posture: low shoulders, chest out, shoulder blades and buttocks contracts. Once reached your training rhythm you can switch to a superior levelAnd, increasing the time, speed and km, to train even the postural muscles and tone the core.

Age does not count

Say no to Arthritis Pain. Selective Focus On a Joyful Woman Smiling While Lunging with a Group of Elderly Ladies While All Takeing An Exercise Class At A Fitness Club.Yacobchuk

It’s never too late for (re) begin to train constantly. The key is to do it well and for this It is always necessary to have professional technical advice. A coach is essential to acquire self -confidence, perform the right movements and choose a personalized program. To start, Group courses in the gymwhich offer Options based on the levelI’m the best solution. Video or apps are more suitable for those who do not need to correct positions and posture and do not run the risk of getting hurt.

Alternate activities

One Woman, Beautiful Fit female training on with weights in Gym.Hirurg

The ideal would be to organize yourself for Three sessions per week for 45 minutesalways follow by A day of recovery, And Alternate the types of trainingor. It takes an activity that best mobilitypromote mental well -being and the health of the joints. Like Pilatesfor example, with its very effective exercises, based on breathing, with a slow contraction rhythm, perfect for toning. Or yogawhich focuses on the balance of the body and provides many benefits in terms of posture, strength and flexibility, accompanied by a spiritual dimension. These two choices should be alternate with a lesson that sculpts and toned the silhouette Using also the weights, to take care of the joints and help to get older. In the end At least one cardio session must be inserted: spinning, treadmill or a cardio bar course (the classic dance bar in fast version).

Costanza wins

Two Motivated Sportswomen doing Arm Exercises at the GymFreshsplash

It is a lot Better to train two or three times a week for 45 minutes rather than two hours in a row only. When it is found The activity that likes must be practiced for a few months to be able to see good results and progress (on breathing after a month, on the body after two weeks) which are the push necessary to continue.

Challenge yourself

Young Asian Woman Checking Her Workout Results On Her Smartphone After ExercisingTwenty47studio

To improve, a good practice is to challenge yourself. Contapassi on the smartphone can be used to gradually increase the number, or download specific apps To monitor progress and analyze the training results. But also cardio To find the maximum heart rate to be reached during the exercise and enhance the sessions.

The correct diet for physical activity

Healthy Eating and Exercising Concept.fcafotodigital

Daily balance and variety They are essential to maximize the intake of macro and micro nutrients.
Lunch and dinner should understand 1/3 of carbohydrates, 1/3 of vegetables and 1/3 of proteincombined with a spoonful of vegetable oil of good quality that promotes assimilation, regulates inflammation and contributes to cardiovascular health. Must also take sufficient quantities of football to keep a good bone densityto. The best sources are dairy products if tolerated or vegetable drinks enriched with calcium, sardines, walnuts and dried fruit, legumes, green vegetables and green leafy and also some mineral waters.

Proteins are indispensable

Raw Food Selection for Ketogenic Diet Egg, Chicken Liver, Beef Meat Steak and Salmon Fish Steak On Gray Concrete Background Copy SpaceLisovskaya

To develop muscle mass It is necessary take good quality proteins. The main sources are meat, fish and eggs. Also the vegetable proteins they are effective, but they must be assumed in greater quantitybecause they are absorbed less well by the muscles. The daily dose of animal protein recommended by nutritionists is of About 0.8 g per kg in weight body per day. A 60 kg woman must therefore take 48 g of proteins per day. Concretely means, for example, an egg for lunch (6 g of protein), 100 g of walnuts as a snack (23 g) and 100 g of chicken breast per dinner (32 g). If the training are high intensitythe needs increases and comes to 1.6-1.8 g of protein for kg of body weight.

A snack before the workout

Healthy Snack, Muesli Bars with Raisins and Dried Berries on a Black BackgroundAlely

In the nineties, nutritionists advised sportsmen to train on an empty stomach. These restrictive practices now belong to the past. Today we know how much it is useful to choose the right snackto be consumed within 3 hours and 30 minutes before training. Nutritional needs vary according to the type, intensity and duration of physical activity.

Snacks for intensive courses

Dani Bazelkova

The activities with high energy expenditure require A sufficient contribution of carbohydratesto provide immediate energy, and proteinto encourage muscle recovery. The water requirement is also remarkableespecially if you sweat a lot. Here are some excellent option.
Fresh fruit, such as bananas, apples or oranges, is an excellent source of natural carbohydrates that also contain essential electrolytes for hydration.
A barber of whole grains or fruit contains simple and natural ingredients and provides complex carbohydrates for a prolonged energy release throughout the workout.
Greek yogurt (proteins) enriched with fresh fruit.
A protein -based cow’s protein smoothie (or a vegetable alternative, possibly enriched with calcium, in case of intolerance), fruit, Greek yogurt and powder proteins. Wholemeal bread with almond or walnut butter.
Toast to the avocado with slices of wholemeal bread for healthy fats and fiber.

Snacks for yoga or pilates

Matt Lincoln

If these activities are practiced it is Better to choose a lighter snack which provides energy without weighing down the stomach.
For example, fresh fruit, rich in water and easily digestible, such as berries, slices of apple or pear.
White yogurt or kefir (a light source of proteins and probiotics that help digestion) combined with fresh or walnuts.
A smoothie with green vegetables, such as spinach or kale, fruit, yogurt and protein dust.
A small handful of almonds, walnuts or anachds, rich in healthy fats, proteins and fibers.
A small toast with avocado or a bar of whole grains or fruit, based on simple and natural ingredients, such as oat flakes, dehydrated fruit and walnuts.

After training

Sip of Fresh Water After Great WorkoutObradovic

If the exercise has been moderate and the diet is generally balanced and varied, There is no particular need. If instead The effort was intensethe rule is that of the three r: refueling (of energy), repair and rehydration. In the hour that follows the training is better consume a portion of carbohydrates To reintegrate muscle glycogen reserves e a portion of proteins For the repair and production of new muscle tissue.
Here are some excellent solution: a bowl of oat flakes, toasted bread with almond or peanut butter, hummus with pita bread, an omelette with toasted bread and avocado. On training days you must not forget to drink water From morning to evening, in small sips, for Promote hydrationgood blood circulation, cell renewal, but also to drain toxins, expelled during exercise, in order to prevent muscle pain. It can also Add collagen powder to the water or any drink To strengthen the joints, improve the elasticity of the fibers and encourage the health of the membranes.